Andy and Jb Dig into (probably) their favourite topic .. PROTEIN 

We dig into a little bit of science and biology to explain the roles of essential amino acids in the body so that you can fully understand the importance of Protein in your diet. This will also help you to better explain to your friends and family why you might be tracking your protein and being so mindful of getting enough.  It's a confusing topic and family may or may not understand your new found love for the MOST important macronutrient for building a body that not only looks great but allows your entire body to repair and THRIVE!

What this episode covers:
What is protein? 
Why do we need it? 
How much do I need?
Can you have too much?
Is it bad for my kidneys?
What are other types of protein? 
Can I get them from vegan sources?
How to get the body composition your after 

Need help with digestion look no further than www.bioptimizers.com 
and use code ; COACHANDY for 10% all products. 
I recommend Masszymes, P3om and Magnesium Breakthrough 

If you liked this episode please like and share with your friends and family! 🌟

You can follow us at:

@livaligned (Amanda) @the_effecutive (JB)

Northern Raised Meat Delivery Get 25% off your first order

Heart and Soil supplements : Organs, Colostrum, Whey all from grass fed regenerative farms, zero plastic packaging. 10-20% off through my link

BiOptimizers
and get 15% off using the code COACHANDY
www.bioptimizers.com

Click here for Amazon Storefront 

Canadian Protein 15% off their whole site
https://canadianprotein.com/?sca_ref=5539686.9PSTJMJVa4

If you liked this episode please like and share with your friends and family! 🌟

You can follow us at:

@livaligned (Amanda) @the_effecutive (JB)

Northern Raised Meat Delivery Get 25% off your first order

Heart and Soil supplements : Organs, Colostrum, Whey all from grass fed regenerative farms, zero plastic packaging. 10-20% off through my link

BiOptimizers
and get 15% off using the code COACHANDY
www.bioptimizers.com

Click here for Amazon Storefront 

Canadian Protein 15% off their whole site
https://canadianprotein.com/?sca_ref=5539686.9PSTJMJVa4

Jb and Andy dig into the common myths and questions they get asked all the time at the gym!  

Does spot training work?
"I want abs"  "I want to lose my  love handles"
"How do I slim down my thighs?"
Cardio burns more calories so should I do only cardio classes to lose weight?
Should I workout fasted?
How can I burn more body fat?
Does lifting heavy help lose weight or High Reps?
Body Scan Results: I'm discouraged that I lost muscle! 
Can I eat unlimited amounts of fruit?
Is my daily specialty coffee holding me back from my results?
Should I use Splenda (Sucralose) or Stevia?
Tips for eating treats or cocktails around the Xmas Holidays and NYE

Don't forget to jump on SLACK if you're a F45 Hamont Member :) 

If you liked this episode please like and share with your friends and family! 🌟

You can follow us at:

@livaligned (Amanda) @the_effecutive (JB)

Northern Raised Meat Delivery Get 25% off your first order

Heart and Soil supplements : Organs, Colostrum, Whey all from grass fed regenerative farms, zero plastic packaging. 10-20% off through my link

BiOptimizers
and get 15% off using the code COACHANDY
www.bioptimizers.com

Click here for Amazon Storefront 

Canadian Protein 15% off their whole site
https://canadianprotein.com/?sca_ref=5539686.9PSTJMJVa4

JB and Andy noticed that they always have great conversations while in the car on long drives! So, if you don't mind slightly less than perfect audio - then we hope you enjoy their real conversation. 
Topic: Why do some of us struggle to see results?
We work SO HARD in the gym everyday but the infamous saying still holds true -" You can't outwork a bad diet".  Why is that? 
We talk about the the InBody scans, maintenance phases, 'bulking phases" does muscle look bulky, and the 80/20 rule. Enjoy!

If you liked this episode please like and share with your friends and family! 🌟

You can follow us at:

@livaligned (Amanda) @the_effecutive (JB)

Northern Raised Meat Delivery Get 25% off your first order

Heart and Soil supplements : Organs, Colostrum, Whey all from grass fed regenerative farms, zero plastic packaging. 10-20% off through my link

BiOptimizers
and get 15% off using the code COACHANDY
www.bioptimizers.com

Click here for Amazon Storefront 

Canadian Protein 15% off their whole site
https://canadianprotein.com/?sca_ref=5539686.9PSTJMJVa4

JB interviews Andy on how she got ready for her body building competition (which never happened..thanks 2020, AGAIN). Along the way she learned so much about her body and continues to each time she goes through these specific phases of her training and diet. It's something we can all learn from and apply to our daily lives or when we decide to participate in an F45 Challenge. No one should be dieting all year long and conversely we shouldn't be completely disregarding our diet when we're not aiming for an end date.
She talks about how she dieted using Flexible Dieting/ Macro Tracking  on an app called Avatar Nutrition  https://www.avatarnutrition.com/,  how her training was structured and why she believes nutrition and quality food is THE most important aspect in everyones life. She also talks about certain health markers that improved during her prep that she could see on her Oura Ring, https://ouraring.com/ which motivated her to keep going!

This podcast episode is a great reminder that:
1. We can all get to where we want to be we just need to make it a top 3 priority
2. If we haven't got there yet, we simply don't want it bad enough or it truly isn't a priority (even if we think it is.)  
3. If you do drastic things to get there quicker - you won't learn the valuable tools for sustainable results and you will - without a doubt gain in back just as fast as you lost it. 
4. There are amazing health benefits besides the aesthetic results from doing a diet or what we'd rather call it is "calculated eating"

We hope you enjoy this closer look at Andy's prep and take this advice into your next F45 challenge!

If you liked this episode please like and share with your friends and family! 🌟

You can follow us at:

@livaligned (Amanda) @the_effecutive (JB)

Northern Raised Meat Delivery Get 25% off your first order

Heart and Soil supplements : Organs, Colostrum, Whey all from grass fed regenerative farms, zero plastic packaging. 10-20% off through my link

BiOptimizers
and get 15% off using the code COACHANDY
www.bioptimizers.com

Click here for Amazon Storefront 

Canadian Protein 15% off their whole site
https://canadianprotein.com/?sca_ref=5539686.9PSTJMJVa4

This week JB and Andy dive deep with Hamilton-based Naturopath Justin Gallant. Discussing topics ranging from Hashimoto's, thyroid and hormone conditions, collagen powder, whey protein powder, Darryl's bars and so much more like reduction diets, total stress loads and... you just need to listen to find out what else they discuss!

Enjoy!


LINKS:

• Justin Galant Naturopath Clinic: http://www.drjustingallantnd.com/
• MyNetDiary (iPhone/Android): https://www.mynetdiary.com
• My FitnessPal (iPhone/Android): https://www.myfitnesspal.com/
• F45 Challenge App (iPhone/Android): https://f45challenge.com/
• Challenge YouTube Link:https://www.youtube.com/channel/UCBx8QUbutbOmzMDikFtn_XQ
• F45 Meal Packages Ordering Link: https://f45meals.ca/pages/f45-meal-delivery-hamilton 
• F45 Challenge Website to Sign Up: https://www.F45challenge.com
• F45 Instagram Link: @f45hamiltondowntown

If you liked this episode please like and share with your friends and family! 🌟

You can follow us at:

@livaligned (Amanda) @the_effecutive (JB)

Northern Raised Meat Delivery Get 25% off your first order

Heart and Soil supplements : Organs, Colostrum, Whey all from grass fed regenerative farms, zero plastic packaging. 10-20% off through my link

BiOptimizers
and get 15% off using the code COACHANDY
www.bioptimizers.com

Click here for Amazon Storefront 

Canadian Protein 15% off their whole site
https://canadianprotein.com/?sca_ref=5539686.9PSTJMJVa4

This week JB and Andy host a live info session at their F45 studio, informing everyone of the exciting and dynamic new changes to the 8 Week Challenge, all while translating the science and numbers into easily consumed, protein-packed nuggets of knowledge.

Hit that play button to hear JB's Calculus Theory Equation of Single Digit Numeric Transformation, learn how you are ALLOWED TO HAVE COFFEE during the challenge and discover the names JB and Andy have for their vehicles ... *cough* they named it Frans.

LINKS:

• MyNetDiary (iPhone/Android): https://www.mynetdiary.com
• My FitnessPal (iPhone/Android): https://www.myfitnesspal.com/
• F45 Challenge App (iPhone/Android): https://f45challenge.com/
• Challenge YouTube Link:https://www.youtube.com/channel/UCBx8QUbutbOmzMDikFtn_XQ
• F45 Meal Packages Ordering Link: https://f45meals.ca/pages/f45-meal-delivery-hamilton 
• F45 Challenge Website to Sign Up: https://www.F45challenge.com
• F45 Instagram Link: @f45hamiltondowntown

If you liked this episode please like and share with your friends and family! 🌟

You can follow us at:

@livaligned (Amanda) @the_effecutive (JB)

Northern Raised Meat Delivery Get 25% off your first order

Heart and Soil supplements : Organs, Colostrum, Whey all from grass fed regenerative farms, zero plastic packaging. 10-20% off through my link

BiOptimizers
and get 15% off using the code COACHANDY
www.bioptimizers.com

Click here for Amazon Storefront 

Canadian Protein 15% off their whole site
https://canadianprotein.com/?sca_ref=5539686.9PSTJMJVa4

This week JB and Andy open up the podcast to their F45 members! Coach Andy and Coach Marie host a nutrition Q&A session around intermittent fasting, pre and post work out nutrition and so much more!

Hit that play button, sit back and soak in this wealth of information!

EPISODE LINKS

F45 Hamilton Downtown: https://f45training.ca/hamiltondowntown/home
8 Week Challenge (Hamilton Downtown Signup Sheet): https://airtable.com/shraCavXdqpepYv7V

Follow F45 on Instagram: @f45hamiltondowntown

Coach Marie (Booking Website): superegomedispa.janapp.com
Follow Coach Marie on Instagram: @mariegold_rn

Bulletproof Coffee: https://www.bulletproof.com
Progressive Supplements: https://www.progressivenutritional.com
Oura Ring: https://ouraring.com/
Zero Fasting (Intermittent Fasting Tracker): https://www.zerofasting.com
Viomme (Gut Microbiome Testing): https://www.viome.com
DNA Fit: https://www.dnafit.com/us/
23 & Me: https://www.23andme.com/en-ca/

If you liked this episode please like and share with your friends and family! 🌟

You can follow us at:

@livaligned (Amanda) @the_effecutive (JB)

Northern Raised Meat Delivery Get 25% off your first order

Heart and Soil supplements : Organs, Colostrum, Whey all from grass fed regenerative farms, zero plastic packaging. 10-20% off through my link

BiOptimizers
and get 15% off using the code COACHANDY
www.bioptimizers.com

Click here for Amazon Storefront 

Canadian Protein 15% off their whole site
https://canadianprotein.com/?sca_ref=5539686.9PSTJMJVa4

This episode, Justin and Andy break down Hamilton Downtown's latest 8 Week Challenge and dig into the different type of Challengers that arise throughout the 8 Weeks. Justin opens up about what type of Challenger 'bucket' he falls into and Andy tells us about how she brought a scale to a family dinner to weigh her food. Head into the holidays knowing what will happen and how you can manage all the good times!


EPISODE 3 LINKS

F45 Hamilton Downtown: https://f45training.ca/hamiltondowntown/home
Follow Justin and Andy on IG: @f45hamiltondowntown
Oura Ring: https://ouraring.com/
F45 Challenge Website: https://f45challenge.com/

If you liked this episode please like and share with your friends and family! 🌟

You can follow us at:

@livaligned (Amanda) @the_effecutive (JB)

Northern Raised Meat Delivery Get 25% off your first order

Heart and Soil supplements : Organs, Colostrum, Whey all from grass fed regenerative farms, zero plastic packaging. 10-20% off through my link

BiOptimizers
and get 15% off using the code COACHANDY
www.bioptimizers.com

Click here for Amazon Storefront 

Canadian Protein 15% off their whole site
https://canadianprotein.com/?sca_ref=5539686.9PSTJMJVa4

This episode, Justin and Andy take a chunk out of the new Netflix documentary Game Changers, discussing and myth busting the doc, all while setting the record straight on how you might approach a vegan or vegetarian lifestyle. Discover why Andy has to avoid cucumbers at all costs, how Justin has a special child hood connection to Bay Watch and hear their dog Bowie join into the podcast.


EPISODE 2 LINKS

F45 Hamilton Downtown: https://f45training.ca/hamiltondowntown/home
Follow Justin and Andy on IG: @f45hamiltondowntown
Viome Testing: https://www.viome.com/
DNA Fit: https://www.dnafit.com/
23 & Me: https://www.23andme.com/
TruLocal: https://trulocal.ca/home
Precision Nutrition: https://www.precisionnutrition.com/
Oura Ring: https://ouraring.com/

If you liked this episode please like and share with your friends and family! 🌟

You can follow us at:

@livaligned (Amanda) @the_effecutive (JB)

Northern Raised Meat Delivery Get 25% off your first order

Heart and Soil supplements : Organs, Colostrum, Whey all from grass fed regenerative farms, zero plastic packaging. 10-20% off through my link

BiOptimizers
and get 15% off using the code COACHANDY
www.bioptimizers.com

Click here for Amazon Storefront 

Canadian Protein 15% off their whole site
https://canadianprotein.com/?sca_ref=5539686.9PSTJMJVa4